کرال سینه از انواع پرطرفدار شنا است که حرکاتی کاملا مشخص دارد. در این نوع شنا شانهها با آب در یک خط قرار میگیرند و حرکات دست و پا باهم انجام میشود. دستها طی فرآیندی از سینه دور میشود و به دور بدن میچرخد و بعد دوباره به مکان اولیه برمیگردد.
در ادامهی این مطلب از بلاگ شبکه تخفیف راکبی به شرح شنای کرال سینه پرداختهایم.
شنای کرال سینه چیست؟
واژهی کرال از فعل انگلیسی Crawl گرفته شده است که به معنی خزیدن است. انسان در حین این شنا در آب میخزد و پیش میرود. کرال سینه سریعترین شنا است و تقریبا همهی شناگران در مسابقات شنای آزاد آن را به کار میبرند.
تاریخچه شنای کرال سینه
شواهد و تحقیقات نشان میدهد که به احتمال زیاد این شنا در مصر ابداع شده است، اما در سال۱۷۰۰ در استرالیا این شنا بهوسیلهی الک ویکمن تثبیت شد و بعد به آمریکا و اروپا راه یافت. بعدها این شنا به یکی از مهمترین رشتههادر مسابقات المپیک تبدیل شد.
تکنیکها و مهارتها در شنای کرال سینه

حرکت سر
چشمها به یک یا دو متر جلوتر و نقطهای در کف استخر نگاه میکند. خط برخورد آب با سر، نزدیک به خط رویش موی سر در ناحیهی بالای پیشانی است. سر تا حدی ثابت و در یک وضعیت مرکزی قرار دارد، به جز زمانی که برای نفسگیری میچرخد.
حرکت پا
در شنای کرال سینه معمولا عمل شلاقی و پیدرپی پاها منجر به تثبیت وضعیت خطی بدن میشود و تعادل لازم را برای شناگر فراهم و شنای کرال را موزون میکند. در شنای کرال، حرکت پا بسیار اهمیت دارد. برخلاف تصور بسیاری از افراد، حرکات شدید پاها توام با سرو صدای زیاد که در مبتدیان بیشتر دیده میشود کوچکترین ارزشی ندارد، بلکه حرکات کوتاه و سریع پاها برای این شنا ضروری است. حرکات پا از مفصل شروع میشود که ران را به لگن خاصره مربوط میکند. زانو هم در حرکت است، اما حرکت آن کمتر از مفصل قبلی است و فقط تا آن حد انجام میشود که پاهای شناگر از آب خارج شود، بلافاصله به آب ضربه بزند و روی این اصل زاویه بین ساقها هیچوقت از ۳۰ درجه بیشتر نمیشود.
ساقها و رانها هرگز از هم فاصله نمیگیرد، بلکه همواره به هم مالیده میشود و هنگام پا زدن باید توجه کنید که پاشنهی پاها ازهم فاصله نگیرد. زانوها نیز نباید خیلی بشکند و انگشتان پاها باید کشیده شود. از مهمترین مواردی که باید در حرکت پای کرال سینه درنظر گرفت، این است که در موقع زدن پا، انگشتان نباید عمود بر کف استخر باشد و شکستگی نباید بیش از حد شود.
حرکت دست

تعویض مرتب حرکت دستها در شنای کرال سینه موجب پیشروی در آب میشود. هنگامی که یک دست حرکت کشش را در داخل آب انجام میدهد، در همان زمان دست دیگر در خارج از آب آمادهی ورود به آن میشود. تا یک دست، دست دیگر را لمس نکرده، نباید از آب خارج شود. چه در داخل و چه در خارج از آب همیشه آرنج بالاتر از مچ دست قرار دارد. بهترین میزان ورود دست به آب موقعی است که دست زیر آب نیمی از کشش زیر آب را انجام داده است، زیرا در این حالت هیچ زمانی دست متوقف نمیشود و حرکتی دائمی در آن حال خواهد داشت. مناسبتترین میزان زاویه آرنج در موقع کشش زیر آب بین ۹۰ تا ۱۰۰ درجه است. مربی باید کنترل کند که شاگرد شکستگی دست در داخل آب را حتما انجام دهد، بدین ترتیب که دست در آب وارد شده، تقریباً کشیده میشود.
ابتدا شست وارد آب میشود، این عمل باعث میشود که آرنج در بالا قرار گیرد و لازمهی کرال صحیح است. بالا آمدن آرنج ادامه مییابد تا موقعی که انگشتان دست از آب خارج شود. هنگام حرکت دست باید توجه داشت این است که کف دست هنگام خارج شدن از آب به خارج چرخانده شود. این عمل باعث تسهیل در بالا نگهداشتن آرنج میشود.
نفسگیری
یکی از قسمتهای مهم شنای کرال سینه، نفسگیری در حین آن است و این مرحله همان تخلیهی هوای ذخیرهشده در ششها است. خالی کردن هوا در آب هم از طریق بینی و هم از راه دهان امکانپذیر است. مهم نیست که فرد از کدام سمت یا جهت نفسگیری کند، بلکه مهم این است که عمل هواگیری یکطرفه باشد. عمل دم خیلی سریع انجام میشود و اگر عمل بازدم کمی طولانیتر شود اشکالی نخواهد داشت.
سر به اندازهای میچرخد تا دیگر آبی اطراف دهان نباشد و شناگر از خلا طبیعی که توسط موج کمانی ایجاد شده است سود ببرد و پایینتر از سطح معمولیآب نفسگیری کند.
تمرینهایی برای هواگیری در کرال سینه:
- در مراحل اول از تمرین، کافی است کارآموز در قسمت کم عمق استخر از ناحیه کمر خم شود، سر را داخل آب قرار دهد و هوای داخل ریهها را خالی کند. نکتهی مهم در این تمرین این است که در هنگام خروج سر برای گرفتن هوا، این کار را توسط گردن انجام دهد و موقع هواگیری نصف صورت داخل آب و نصف دیگر در بیرون آب باشد.
- روش دیگر تمرین به این شکل است که کارآموز شناگر در قسمت کمعمق استخر با دستهایش که به اندازهی عرض شانه باز است، لبهی استخر را میگیرد و بدن را در موقعیت شناور رو به کف استخر قرار میدهد.
کلام آخر
شنا از پرطرفدارترین ورزشها در میان ورزشکاران است، چراکه شنا کردن در همهحال فعالیت و نشاط را برای آنها فراهم میکند. امروزه شنا به یکی از فعالیتهای مفرح و مناسب تفریحی و ورزشی تبدیل شده است که برای بدن فواید بسیار مهمی دارد. در این مطلب نکات و ترفندهایی در مورد شنای کرال سینه برای شما شرح داده شد، با شرکت در کلاسهای آموزشی این شنا را بهصورت اصولی و کافی آموزش ببینید.

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